Bodies By Clarke Meal Prep July Week 3
Easy Egg Wraps
These Easy Egg Wraps are perfect for a low-carb, high-protein snack. Make several ahead of time and fill with things like turkey, avocado, cheese, hummus and more.
Prep Time: 2 minutes Cook Time: 2 minutes Total Time: 4 minutes
INGREDIENTS
Eggs
Optional fillings: turkey, avocado, cheese, hummus, fruit, yogurt, etc
Optional seasonings: salt, pepper, paprika, cayenne pepper, basil, oregano, etc
INSTRUCTIONS
Heat a small skillet over medium heat. Grease with butter or oil.
In a bowl, crack one egg and mix well with a fork.
Pour into a hot pan and tilt pan to spread egg into a large circle on the bottom of the pan.
Let cook 30 seconds. (Sprinkle with seasonings if desired)
Carefully flip with a large spatula and let cook another 30 seconds.
Remove from pan and repeat with as many eggs as desired.
Let egg wraps cool slightly (or fully), top as desired with fillings, roll and serve warm or cold.
Easy Egg Wraps for Breakfast…Lunch AND Dinner!
Easy Chicken Falafel Bowls
Ingredients
1 package store bought falafels (I used the fresh ones to save time)
1 head romaine lettuce, chopped
1 large field tomato, diced
1 cucumber, diced
1 cup parsley, finely chopped
hummus
Quick pickled red cabbage (you can also buy it pickled at the store but this quick pickle is SO quick & easy!)
1 cup sliced red cabbage
1 cup vinegar
2 tsp sugar
1 tsp salt
Garlic sauce
1/2 cup unsweetened soy milk
1 cup sunflower oil
2 garlic cloves, minced
1 tsp lemon juice
1/2 tsp salt
Quick chicken shawarma
3 chicken breasts
1 tbsp olive oil
1 tbsp lemon juice
2 cloves garlic minced
2 tsp turmeric
2 tsp cumin
1 tsp cinnamon
1 tsp nutmeg
1 tsp salt
Instructions
In a large bowl, mix together vinegar, sugar and salt until completely dissolved. Immerse cabbage in mixture, and let sit at least 30 minutes before serving.
Cut chicken breasts in half lengthwise. Marinate all ingredients for chicken shawarma together in a large plastic bag. Let sit at least 10-15 min. Preheat BBQ to med-high heat and grill chicken for 5-6 min per side until chicken is cooked through. Alternatively, cook in a 400 F oven for 12-15 min until cooked through. Let cool then slice up.
Meanwhile, blend all ingredients for vegan garlic mayo together in a Magic Bullet, blender or food processor. Sauce should only take 10-15 seconds on high to emulsify and thicken up.
Add lettuce to each bowl, along with tomatoes, cucumber, parsley, pickled cabbage, falafels and sliced chicken. Add some hummus and garlic sauce to each bowl. Serve and enjoy!
Easy Chicken Falafel Bowls {Perfect for Meal Prep!}
BBQ Chicken Bowl
Ingredients
8 chicken tenders (about 1 lb)
2 Tbsp olive oil, divided
2 tsp chicken rub
2 Tbsp BBQ sauce
sweet potatoes- 3 small (6-7 oz each), peeled and cut into 1” cubes
1 Tbsp olive oil
1/2 tsp salt and 1/4 tsp pepper
9 oz coleslaw cabbage mix (no dressing)
1/2 cup mayo
1 Tbsp fresh lemon juice or apple cider vinegar
1-1 1/2 Tbsp sweetener (monkfruit, coconut sugar, or sugar)
optional garnishes- pickles, cilantro, avocado, pumpkin seeds
Instructions
In a medium size bowl combine the sweet potato cubes, 1 Tbsp olive oil, salt, and pepper. Cook the sweet potatoes by air frying them or baking. To air fry, preheat an air fryer to 380 F for 5 minutes. Air fry the sweet potatoes for a total of 15 minutes, until they’re easily pierced with a fork. Flip halfway through cooking. To bake: preheat the oven to 400F. Place on a baking sheet, cook for 20-25 minutes until easily to pierce with a fork, flip halfway through cooking.
Start on the chicken while the sweet potatoes are cooking. They can be air fried or pan fried. To air fry: Preheat an air fryer to 400 F for 5 mins. Brush both sides with the other 1 Tbsp of olive oil and then liberally add chicken rub to both sides. Air fry for 4 mins, brush on BBQ sauce and then continue air frying for 3-4 minutes until cooked through to 165 F. To bake: preheat oven to 400 F. Brush both sides of the chicken with olive oil and sprinkle both sides with chicken rub. Bake on a baking sheet for 10+ minutes, or until the internal temperature reaches 165 F.
While the chicken is cooking start on the coleslaw. In a small size bowl combine all of the dressing ingredients. Add the coleslaw shredded cabbage mix to a medium size bowl and stir in the dressing.
Assemble the bowls by dividing the coleslaw, sweet potatoes, and chicken tenders between 4 bowls. You can either serve 2 whole chicken tenders per bowl or cut them into slices.
Garnish with healthy toppings like avocado cubes, cilantro, pumpkin seeds, and pickle slices. Enjoy!
https://wholelottayum.com/bbq-chicken-sweet-potato-bowl/
